Planning Training

Objectives By the end of this module, you should be able to: state why it is important to plan training and what makes an effective plan explain the concept of periodisation plan each of the phases/cycles of a periodised training year using an annual plan explain how volume, intensity and training focus should be manipulated throughout the training year understand tapering and how to use it at appropriate points within the training year

Planning Training Why is it important to plan training? What factors should you consider when planning, to enhance adherence to training? What barriers to training should you consider when planning? Why is it important to communicate with riders when planning and prescribing training for them?

Periodisation Dividing the training period into relevant phases and create smaller training cycles, without losing sight of the training goals Key reasons for periodisation: to prescribe training which is appropriate for different periods of time to structure a long-term coaching plan into smaller more manageable chunks of planned training Must be discipline-specific and specific to the individual rider

Stages of Periodisation Prescribing Individual Training Sessions Stage 1 Rider Profile and Goal Setting Stage 2 Demands of the Event Stage 3 Planning Macro Cycles Stage 5 Planning Meso Cycles Stage 6 Planning Micro Cycles Stage 8 Analysing Training Stage 4 Planning Training Phases

Stages of Periodisation Macro Cycle Few months to several years. Phases Several weeks to a few months. Meso Cycle 2 to 6 weeks Micro Cycle 7 to 14 days. Training Prescription Day to Day.

Key Terminology & Structure of an Annual Plan

Example of a macro cycle for a cyclo-cross rider Planning a Macro Cycle Few months to several years A macro cycle can be divided into four phases: preparation pre-competition competition recovery Apr May Jun Jul Aug Sept Oct Nov Dec Jan Feb Mar Preparation Pre-competition Competition Recovery Example of a macro cycle for a cyclo-cross rider

Volume & Intensity Volume is determined by the frequency (how often) and the duration (how long) Intensity is a measurement of effort (how hard)

Preparation Phase Duration 2-5 months Focus aerobic endurance training development of a well-drilled warm-up routine development of new skills foundation for all other training physical conditioning, technique and practising scenarios strength training and core-stability training technical and psychological skills training Training emphasis low intensity and high volume

Pre-competition Phase Duration 4–8 weeks and should include some races Focus integration of new skills psychological skills training specific conditioning technical/tactical work Training emphasis increase in intensity with a reduction in volume as training becomes more race-specific specific content is determined by the rider’s response to the increase in intensity and his/her ability to recover

Competition Phase Duration 2-3 months, including the target event Focus application of new skills fine-tuning of tactics and fitness tapering strategies warm-up and cool-down routines Training emphasis intensity increases and volume decreases physical and technical gains maintained psychological and tactical preparation training becomes specific to the event

Recovery Phase Duration short duration of 3–6 weeks Focus a break from serious training a complete break from training and cycling cross-training general exercises physical and psychological recovery Training emphasis fun and variety, especially when cycling low volume and low intensity

Macro Cycle to Training Phases - Road Season * Races JAN FEB MAR APR MAY JUN JUL AUG SEPT OCT NOV DEC Preparation Pre-Competition Competition Recovery 1 2 3 4 5 6 7 8 9 10 11 12 V H  H H  L L  L L  H I TF AE STME SP MP R Training Phase Goals - Volume (V), Intensity (I) and Training Focus (TF) Low (L), Moderate (M) and High (H)

* Macro Cycle to Training Phases – Road Season Races Volume Intensity Preparation Recovery Competition Pre-Competition 12 11 10 9 8 7 6 5 4 3 2 1 DEC NOV OCT SEPT AUG JUL JUN MAY APR MAR FEB JAN Races AE STME L  L H  H L  H R SP MP TF I H  L V Volume Intensity Training Phase Goals - Volume (V), Intensity (I) and Training Focus (TF) Low (L), Moderate (M) and High (H)

Planning Meso Cycles 2–6 weeks Differ in tasks, structure, forms of training and training loads Allocate specific time to different training objectives Number of meso cycles vary according to the: event individual objectives of the macro cycle Each cycle requires a change in: volume intensity focus of training

Meso Cycles Apr May Jun Jul Aug Sept Oct Nov Dec Jan Feb Mar Preparation Pre-competition Competition Recovery P1 P2 P3 PC1 PC2 C1 C2 R1

Planning Micro Cycles 7–14 days A series of training sessions, including recovery days A single training session may include specific exercises Split days can include different training at different times of the day Construction based on appropriate order and spacing of training sessions Allows coach to systematically plan for overcompensation/ progressive overload Vary in intensity and volume on a scale of 1–5

Planning Micro Cycles Consider the following factors to identify how volume and intensity translates into training for a micro cycle: Aim: Rider’s goals (ie what event is the rider training for)? What are the demands of the event? What training is required to elicit the required adaptation? Audit: Where in the annual plan is the micro cycle (ie which phase of training, which meso cycle, and what is the identified training focus)? Training status of the rider Rider availability (ie number of hours available for training) Prescription: Overall volume and intensity for the micro cycle is allocated on a scale of 1-5, which is then translated into training sessions

Training Phases to Meso Cycles – Road Season * Races JAN FEB MAR APR MAY JUN JUL AUG SEPT OCT NOV DEC Preparation Pre-Competition Competition Recovery H  H H  L L  L L  H AE STME SP MP R P3 P4 PC1 PC2 C1 C2 C3 C4 P1 P2 1 2 3 4 5 6 7 8 9 10 11 12 V H+H+ H++H++ HM ML LL L LM MH I LL+ L+M HH H TF T Meso Cycle Goals – Volume (V), Intensity (I) and Training Focus (TF) Low (L), Moderate (M), High (H) and Taper (T)

Training Phases to Meso Cycles – Road Season * Races JAN FEB MAR APR MAY JUN JUL AUG SEPT OCT NOV DEC Preparation Pre-Competition Competition Recovery P3 P4 PC1 PC2 C1 C2 C3 C4 R P1 P2 1 2 3 4 5 6 7 8 9 10 11 12 V H+H+ H++H++ HM ML L+L LL L LM MH I LL+ L+M HH H TF T Intensity Volume Meso Cycle Goals – Volume (V), Intensity (I) and Training Focus (TF) Low (L), Moderate (M), High (H) and Taper (T)

Tapering ‘A progressive nonlinear reduction of the training load during a variable period of time, in an attempt to reduce the physiological and psychological stress of daily training and optimise performance’ The Aim Increase performance Minimise accumulated fatigue Not to loose the ‘feel’

Tapering Performance Improvements Increased muscular force & power Increased neuromuscular activity Increased hormonal function Enhanced psychological states Performance gains Range from 0.5 – 6%

Tapering The creation of a taper requires an overall reduction in workload, but without lead to de-training Workload reduction can be achieved by manipulation of frequency, duration (volume) & intensity

Tapering: Reducing Workload Adjusting Intensity 3 Strategies: High Intensity + low volume Low intensity + moderate volume Rest only Adjusting Training Duration (Volume) Reductions in volume of between 50 – 90% of ‘standard’ training volumes Adjusting Frequency 30-50% of pre-taper frequency has been shown to have no ‘detraining’ ‘loss of feel’ Advised 80% of pre-taper frequency Taper Duration Positive physiological, psychological and performance adaptations reported for durations from 4 – 14 days in cyclists

Types of Taper

Types of Taper Linear Taper: Progressive and gradual, this taper implies a higher training load than exponential taper. Exponential Taper (Slow Decay): The rate of training taper drops off quickly but then shallows out, having a slower decrease in volume. Exponential Taper (Fast Decay): Faster decrease in volume that continues throughout. Lower training load decreases faster in fast decay. Step Taper: Non-progressive standardized reduction of the training load (fixed reduction in training load).

Types of Taper Limited research (Observational experience) Exponentially V Step tapers 5% performance enhancement following exponential taper 1% performance enhancement following step taper Exponential: Slow V Fast 6% performance enhancement following fast taper 2% performance enhancement following slow taper Recommendations: Use of exponential taper over step Use of fast exponential taper over slow exponential taper

Taper: Team Pursuit Example Days of Taper Training Summary of Workload 1 30min Rollers, Z1 Track – T.P. 4X Flying 5km. 15min between efforts. 20km / slight below race pace 2 1hr Recovery. T.P. 3X Flying 4km. 15min rec 1 X Flying 1km. 13km / Race pace 3 T.P. 2X 3km Flying. 15min rec. 1X 4km Standing. 10km / slightly above race pace 30min rollers. Z1. 4 Recovery T.P. 1X 4km Flying. 15min rec. 1X 3km Standing. 7km / slightly above race pace 5 T.P. 1X 3km Flying. 15min rec. 6km / slightly above race pace Recovery.

Taper: Team Pursuit Example Days of Taper Training Summary of Workload 6 Travel – 3hrs flight / 1 time zone N/A 30min Rollers, Z1 7 Recovery T.P. 1X Flying 2km, 10min rec 1X Standig 2km. 5km / race pace 8 9 T.P. 1X Flying 4km 4km / race pace 10 30min Rollers T.P. 1X Standing 3km 3km / race pace Race Day

Taper: Team Pursuit Example

Final Selection Trials Taper: Kilo Example Days of Taper Training Gear Summary of Workload 4 X Flying 500, 2 sets 51 X 14 (98in) 4000m 1 Recovery N/A 2 3 1 X Flying 100m, 1X 200m 300m 4 Final Selection Trials 1000m 5 6 7 2 X Flying 100m, 2 X SS half laps 350m

Taper: Kilo Example Days of Taper Training Gear Summary of Workload 8 1 X Flying 1000m 51 X 14 (98in) 1000m 9 Recovery N/A 10 11 1 X Flying 100m, 1 X Flying 200m, 1X standing Q lap 362.5m 12 Travel – 2hrs plane. No time zones 13 Travel day – light roller session 14 15 1 X Flying 100m, 4 X SS Q lap 350m 16 Race Day

Taper: Kilo Example

Practical Implications Maintain or increase training intensity Reductions in training volume: 50% + Reduce training frequencies: 10 – 30% Taper length up to 14 days Minimum meaningful taper: 6-7days Progressive, nonlinear Average performance improvement of 3%

Practical Implications Experiment the taper in small competitions Resist the temptation to introduce a new type of session Don’t introduce on a ‘new’ component of fitness For example – If you are working with a Time Trial rider, don’t introduce 10sec sprints into a taper period if not completed them in training. Listen and learn how the rider operates Do not forget the ultimate goal of a taper: ‘Unload’ the rider to ensure recovery and supercompensation

Single-periodised Annual Plan

Double Periodisation Used when a rider needs to peak for two competition periods per year The pattern of phases during the macro cycle is repeated twice Apr May Jun Jul Aug Sept Oct Nov Dec Jan Feb Mar Prep Pre-comp 1 Comp 1 Rec 1 Pre-comp 2 Competition 2 Rec 2 Example of an annual training plan for a rider who competes in both cyclo-cross and cross-country MTB Multi-periodisation means the rider plans for more than two peak periods in a year, maybe three or four

Double-periodised Annual Plan: Sprint

Double-periodised Annual Plan: Endurance

Alternative Design: ‘Reverse’ Periodisation An alternative approach to ‘traditional’ periodisation Maintenance of training intensities related to competition demands Replacing focus of low intensity steady state intensity Development of ‘power’ Volume progressively increased Volume increases without sacrificing intensity (capacity) CMC TRAINING SESSION

Alternative Design: ‘Reverse’ Periodisation Traditional Reverse Prep Develop ‘aerobic’ base Development of ‘speed and power’ Pre-Comp Develop foundations of specific endurance Comp Specific endurance, speed and power Combined training (duration & specificity) Taper CMC TRAINING SESSION

Alternative Design: ‘Reverse’ Periodisation Benefits ‘Race relevant’ training No need to return to ‘slow’ training Continual development of physiological components Time efficient and preferable to training in ‘off season’ poor weather Challenges Risk of overtraining Mentally taxing at the end of the end of long seasons Potential to neglect ongoing development of aerobic system by focusing solely on high intensity training Little formal research CMC TRAINING SESSION

Objectives You should now be able to: state why it is important to plan training and what makes an effective plan explain the concept of periodisation plan each of the phases/cycles of a periodised training year using an annual plan explain how volume, intensity and training focus should be manipulated throughout the training year understand tapering and how to use it at appropriate points within the training year